edumacator wrote:
wellnow wrote:Don't force the pace, let the pace come to you.
+1
+another
and F the carbs; focus on fat and protein
edumacator wrote:
wellnow wrote:Don't force the pace, let the pace come to you.
+1
+another
and F the carbs; focus on fat and protein
McGurk wrote:
and F the carbs; focus on fat and protein
Yeah, only folks who plan on going fast should worry about getting enough carbs.
ah typical wrote:
McGurk wrote:and F the carbs; focus on fat and protein
Yeah, only folks who plan on going fast should worry about getting enough carbs.
For a race, yes, carbs are a bit more importan if you wan enery to run fast, but for training, recovery and avoidance of injury you're better rolling lighte on the carbs and heavier on the other two.
I increased my mileage from 65 to 75. I came up with DRAMATIC results. I ran a 4:15 marathon with 65 miles a week and went down to a 3:38 on my second one
So, you do very little training near your race pace?
I suppose I should add my best training secret: Get plenty of training around your goal pace. If you are a marathoner, "plenty" means doing a lot of your normal distance running near your goal marathon pace, and long intervals or tempos a little faster than that pace. If you're a miler, reserve your hardest efforts for the track.
Rule of Specificity, McGurk
Here is the secret guys.
You don't know shit until it is to late for you to use it.
To? lolololololololololololol
Very true. "too" late for you to use it.
ah typical wrote:
So, you do very little training near your race pace?
I suppose I should add my best training secret: Get plenty of training around your goal pace. If you are a marathoner, "plenty" means doing a lot of your normal distance running near your goal marathon pace, and long intervals or tempos a little faster than that pace. If you're a miler, reserve your hardest efforts for the track.
Rule of Specificity, McGurk
If you do this and focus on carbs you're going to get hurt or worse burnout. Running the bulk of your normal distance work at race pace is a recipe for disaster. You'll never build the strength you need to close a marahon hard and comfortably.
I'm not saying pacework isn't necessary, and I typically try to close out my long runs fairly fast, but too much race paced running will likely shorten your running/racing career and be less likely to actually improve your times.
I did not say "the bulk", I said "a lot". Meaning a significant amount or the area that we reserve our effort for. In any case, I'm saying that the training shouldn't be so much slower than your racing to warrant a significant change in diet.
Supporting evidence:
We all know to eat food that we are used to on race days.
The only studies to show better performance on high protein and/or fat are ones designed to deplete the runner first, then test.
With exception of recovery runs, the best runners do the majority of their distance running within a min/mi (and often as fast) as their marathon pace.
If you live in America, you'd have to go out of your way to not get enough protein and fat.
I'm not burnt out or injured, and neither are the athletes that I coach, training hard. But we are in fact, improving. Every year.
ah typical wrote:
I did not say "the bulk", I said "a lot". Meaning a significant amount or the area that we reserve our effort for. In any case, I'm saying that the training shouldn't be so much slower than your racing to warrant a significant change in diet.
Supporting evidence:
We all know to eat food that we are used to on race days.
The only studies to show better performance on high protein and/or fat are ones designed to deplete the runner first, then test.
With exception of recovery runs, the best runners do the majority of their distance running within a min/mi (and often as fast) as their marathon pace.
If you live in America, you'd have to go out of your way to not get enough protein and fat.
I'm not burnt out or injured, and neither are the athletes that I coach, training hard. But we are in fact, improving. Every year.
Alright, maybe we just no thinking the same way. If your marathon paced is say 5:15 I could understand doing lot of miles between 5:40 and 6:20 pace, and a good portion 5-10% at actual marathon pace, but not too much at actual marathon pace. The only people I've known in the last 22 years of running/racing that have hammered all the time are now fat and have long given up running (and one of these kids did run sub-24 in his first college XC 8k); it will make you fast but not for long, but I don't think this is what you are condoning anyway. So maybe we are on the same page.
As for the carbs, I was just responding to the notion that we need to pack on the complex carbs. It has never worked for me. Clearly you need to eat sufficient carbohydrates, but I do not believe excess in the complex helps for traditional races, and personally I have always stayed healthier when I focus on the fat and protein (along with healthy portions of simple and complex carbs along with veggies, which are carbs too complex to digest). You may be right, my diet is not perfect, or we may just be miscommunicating.
potato skins wrote:
My favorite "secret" is that consistency over time is usually more effective than one big block of hard/voluminous training that takes one a long time to recover from. Your turn!
Well the secret is consistency = slower than you think. After that its easy to keep it going since you are always improving and not tired all the time. I have always heard consistency consistency blah blah blah, but ego always got in the way until I actually saw going slow worked for me.
My best training secret isn't a secret at all.
When I was younger (in my 30's) I liked to do a track workout after a 14 or 15 mile run. My goal was to get my legs tired, and then see what I could do.
Now, this wasn't how I did every track workout. Usually, I did this workout prior to a marathon. It really prepared me to push myself in the later part of the race. It helped.
It makes sense.
1. Run for duration and not distance for most easy runs and even workouts. Forget about pace and enjoy the process.
2. Lots of steady state running done by feel (usually for a certain duration) with easy days inbetween.
3. Enjoy the process of training and let the results be what they are.
No secret, just common sense wrote:
My best training secret isn't a secret at all.
When I was younger (in my 30's) I liked to do a track workout after a 14 or 15 mile run. My goal was to get my legs tired, and then see what I could do.
Now, this wasn't how I did every track workout. Usually, I did this workout prior to a marathon. It really prepared me to push myself in the later part of the race. It helped.
It makes sense.
____________________________
I LIKE this one.
5er wrote:
Agreed on the two a days. It seems to trigger something in my body - as if my body gets a strong message that this is serious and it better get working better. I immediately get hungrier, faster, stronger mentally and even seem to be more of a forefoot striker. And I feel like a bada$$ and little.
What are you, 15 years old?
Read Once a Runner at least once a year...
Plan out each year.
ice baths and ice massages.
iron supplements.
core work.
Just because you aren't running doesn't mean you get the day off.